From: hubermanlab
In a recent episode of the Huberman Lab Podcast, Dr. Andrew Huberman, a Professor of Neurobiology and Ophthalmology at Stanford School of Medicine, delves into the science behind stress management. Stress is not merely a psychological phenomenon but is deeply rooted in physiological processes. Understanding the mechanisms of stress can equip us with tools to regulate it more effectively. This article summarizes the key insights from the podcast on managing stress in a science-based manner.
Understanding Stress
The Nature of Stress
Dr. Huberman describes stress as a generic system designed to mobilize other systems in our body and brain. It’s not specifically tailored to any one threat but can be activated by a variety of stressors, both psychological and physical [00:12:59]. Stress triggers the sympathetic nervous system, leading to the release of adrenaline (epinephrine) and other neurochemicals that prepare the body to react [00:17:00].
The Stress Response
When stress arises, a chain of neurons in the body activates, leading to the release of adrenaline. This reaction prepares the body for immediate action, either for fighting or fleeing. It dilates blood vessels to muscles needed for movement and restricts those in the digestive and reproductive systems, which are non-essential during immediate stress [00:19:19].
Tools for Managing Stress
Real-Time Stress Reduction Techniques
Dr. Huberman emphasizes employing real-time tools to manage stress effectively. One such technique is leveraging the parasympathetic nervous system, which counteracts the stress response, promoting relaxation and calm [00:22:00].
The Physiological Sigh
The “physiological sigh” is a quick and effective method to reduce stress. It involves taking a double inhale followed by an extended exhale. This technique is grounded in neuroscience and leverages our body’s natural mechanism to expel excess carbon dioxide, thus calming the nervous system [00:29:40].
Example steps:
- Take a deep inhale through the nose.
- Take a second, shorter inhale to fill the lungs.
- Exhale slowly through the mouth.
Understanding Medium and Long-Term Stress
Stress can operate on varying timescales:
- Short-term stress can enhance immune function and cognitive performance [00:45:02].
- Medium-term stress involves raising our stress threshold to handle elevated levels of activity without feeling overwhelmed by deliberately exposing ourselves to high-stress scenarios like intense exercise [00:58:00].
- Long-term stress is detrimental and needs to be managed with consistent social connection and possible supplemental support [01:06:14].
Social Connection and Supplements
Long-term stress management favors fostering social connections which enhance serotonin production, countering negative effects of chronic stress [01:07:04]. Additionally, non-prescription supplements like L-theanine and ashwagandha may also aid in reducing stress levels in high-stress periods [01:22:19].
Conclusion
By understanding both the physiological and psychological components of stress, individuals can better manage their internal states to align with external demands. Utilizing science-based tools like the physiological sigh, strategic use of supplements, and enhancing social bonds can significantly empower individuals to control stress levels and improve their overall well-being. Dr. Huberman’s insights underscore the importance of incorporating these tools into daily life to navigate stress more effectively and maintain better health and productivity.